Homemade Vegetable Broth

dinner lunch

I can't remember the last time I bought store-bought vegetable broth. Homemade vegetable broth is so much more delicious, nutritious, and inexpensive - especially when you make it from vegetable scraps!

Whenever I food prep, I collect all of the valuable vegetable scraps - onions skins, the butts of carrots, beets, celery, and peppers, the stem of leafy greens, and the outer leaves of cabbage and leeks. I store these veggie scraps in a designated container in the freezer (I use a large ziplock bag). When the container fills up with vegetable scraps, it's time to make a batch of broth!

Homemade broth is preferable over store-bought broth mainly because there is no added sodium or preservatives. We know exactly what our homemade broth is made from, so there is no question about the quality of ingredients used as there would be with store-bought broth.

Many people think of broth as something you just add to soups. However, there are several other ways you can use it! I like to cook rice, quinoa, millet, and other whole grains using broth instead of water to increase the nutrient density of the dish. Beans can also be cooked with broth. Vegetable broth also serves as an excellent liquid for oil-free sautéing.

The broth recipe makes 1 gallon of broth, which may seem like a ton of broth! If you know you won't be using the broth right away, you can either freeze the broth in wide-mouth quart-sized mason jars or large Ziploc freezer bags. If you plan to use vegetable broth for your oil-free sautéing, you can also use ice trays to freeze small, single-use cubes of broth!

We used our most recent batch of vegetable broth to make this delicious Chunky Detox Soup during the Alter Health Cleanse.

Let's take a look at some common vegetable scraps I add to my vegetable broth and what nutrition they offer:

Onion skins are rich in Vitamins A, C, and E and antioxidants - especially quercetin, which is a flavonoid (antioxidant) that is known for being extremely anti-inflammatory and immune-boosting.
Carrot butts possess all the same onion nutrition as the rest of the root, including Vitamin A, a vital nutrient for eye health, skin health, respiratory health, and the immune system, Vitamin C, Vitamin E, Vitamin K, B-vitamins, and potassium. They also contain lutein and zeaxanthin, antioxidants known to protect eye health, as well as lycopene and anthocyanins, known to support vascular health.
Celery butts and leaves - Don't throw away those celery leaves! They contain all the good benefits of celery at an even more concentrated level. Celery is rich in Vitamin K, Vitamin A, Vitamin C, and potassium. Celery is also high in a compound called 3-n-butylphthalide, which has lipid-lowering effects. Celery is also supportive of liver health, as it's been shown to reduce the build-up of fat in the liver.
Beet butts and stems - Beets are rich in folate, manganese, copper, potassium, and magnesium. A unique feature of beets is that they are very rich in natural nitrates, converted into nitric oxide in the body, a molecule that dilates blood vessels and supports healthy blood pressure, cardiovascular health, and brain health. These nitrates are also very high in beet greens. These nitrates have also been shown to support athletic/physical performance because they improve the efficiency of energy production in the mitochondria of the cell. Beets also contain pigments called betalains, which have anti-inflammatory and anti-cancer properties.
Asparagus butts - Asparagus is a great source of Vitamin K, Folate, Vitamin A, and Vitamin C. Asparagus contains many antioxidants, including glutathione, quercetin, isorhamnetin, kaempferol and more, which help quench free radicals and prevent against oxidative damage. Asparagus is also very cleansing to the kidneys and urinary tract.
Zucchini butts - Zucchinis are rich in beta-carotene (Vitamin A), Manganese, Vitamin C, Potassium, Magnesium, and Vitamin K. They are high in antioxidants, especially lutein and zeaxanthin, which are very beneficial for eye health.
Cabbage outer leaves - Cabbage is one of the most underrated vegetables, in my opinion! It is loaded with Vitamin K and Vitamin C. Just 1 cup of shredded cabbage offers 85% of the daily requirement for Vitamin K and 54% of the daily requirement for Vitamin C! Like all cruciferous vegetables, it's high in sulforaphane which is known to support detoxification, brain health, heart health, and have anti-inflammatory effects. Cabbage also contains a high level of glutamine, an amino acid that is very healing to the small intestinal tract.
Leeks (outer leaves) - Leeks, a member of the allium (onion) family, has many of the same benefits as onions, including their high sulfur content and heart-protective benefits. Like onions, leeks also possess anti-microbial benefits from the compound allicin. However, leeks contain additional phytonutrients like lutein and zeaxanthin, two antioxidants that specifically protect high health. Leeks are also high in kaemferol, an antioxidant that has anti-diabetic and anti-cancer properties. High in Vitamin A, Vitamin K, and manganese.
Parsley stems - While parsley stems may not possess as much nutrition as their leafy ends, they still have a lot of offer! Parsley is very rich in Vitamin A, Vitamin C, and Vitamin K. It also contains antioxidants such as apigenin, which has anti-cancer effects on the body. Like many other green herbs, it's also high in lutein and zeaxanthin, supporting eye health. Parsley is unique because it has a relatively strong diuretic effect and can help reduce water retention in the body. It is also a great herb to support detoxification.
Broccoli stems (the butts) - We actually like to use as much of the broccoli stem as possible in our cooking, but sometimes the very end of the stem looks cracked and dried. In this case, it's an excellent addition to a broth. Broccoli contains substantial levels of all vitamins and minerals (except for vitamin B12 and vitamin D). It also has highly beneficial compounds called sulforaphane, which support detoxification, brain heart, and heart health. Brocolli also contains a compound called 3,3'-diindolylmethane (DIM), which has been shown to have hormonally balancing and anti-cancer effects.
Pepper stems/butts - yes, I even collect pepper butts! Bell Peppers are one of the most Vitamin C-rich foods, containing 169% of the recommended daily intake in just one medium pepper. As a reminder, Vitamin C is an essential nutrient for immune health, skin health, joint health, and an important antioxidant. Bell peppers also contain exceptional levels of Vitamin B6, Vitamin K, Potassium, Folate, Vitamin E, and Vitamin A. They possess healing phytonutrients as well, such as capsanthin (a powerful antioxidant), Violaxanthin (a carotenoid and antioxidant), quercitin (known for immune-boosting and anti-inflammatory effects), and lutein (known for supporting eye health).